Archive of ‘Support’ category

An Attitude of Gratitude

“Gratitude can transform common days into thanksgiving, turn routine jobs into joy, and change ordinary opportunities into blessings.” – Proverb

One of my first jobs was as a waitress at a local seafood grill. There I learned the nuances of customer service and to not take things personally. Our motto was “the customer is always right”; however, sometimes the customer was quite grumpy, carrying in the weight of their day into the restaurant and our interaction. In those interactions, I could choose to internalize the customer’s frustrations or to offer kindness. I call this “choose your ‘tude.” I continue to use this as I strive to choose an attitude of gratitude by cherishing the good and seeing challenges as learning opportunities in my personal and professional life. Research shows that one key element to happiness is appreciating the good that we might be taking for granted, and there is science to support how gratitude supports happiness.

Gratitude; more than being thankful.

Gratitude is a multifaceted source of happiness and well-being. It goes beyond just listing things you are grateful for. The leading researchers on this topic created a definition of gratitude that is twofold; appreciating and attending to the good things in your life and recognizing that these things come from an external source (Emmons & McCullough, 2003). Gratitude is described as an “empathetic emotion” whose practice can positively impact our social, physical, and emotional well-being. 

Gratitude is powerful.

Gratitude helps fire neurons in your brain that contribute towards positive thinking and feelings of happiness. When we express gratitude, our brain releases dopamine and serotonin, which are responsible for the “feel good” emotions and support a lift in mood (Emmons & McCullough, 2003). A study that incorporated fMRI scans found that the participants who wrote gratitude letters showed greater activation in the area of the brain associated with learning and decision making (Brown & Wong, 2016). This suggests that this activation of the brain has lasting effects and can alter the way the participants see the world. The benefits you get from activating gratitude include (but are not limited to!) reduction in stress, increase in empathy, better sleep, enhanced resilience, increase in motivation, and improved relationships.

Gratitude opens up more room for positivity.

The intent is to help steer the focus on what you have instead of what you feel you lack. When you are thinking about the things, people, and experiences you are grateful for, it becomes harder to ponder the negative (Harvard Health Publishing, 2011). While the idea of practicing gratitude sounds simple, it can be challenged by competing priorities, a flux of emotions, and feeling drained. Some days we just don’t feel that grateful. The cool thing about practicing gratitude is this practice can help shift your mindset, helping you feel more positive emotions, which has a ripple effect and supports resiliency. 

“It is impossible to feel depressed and grateful at the same moment” – Naomi Williams

Gratitude can be unique.

There are various ways to express appreciation and incorporate this practice into your own life. 

  • Take a moment to reflect on fond memories
  • Start a daily gratitude journal
  • Thank someone for their kindness; verbally, through a thank you note, call, or text
  • Incorporate saying what you are thankful for at mealtime or bedtime
  • Meditate; focus on what you can hear, smell, see, and touch
  • Pay it forward to someone else (coffee is on me!)
  • Take time to appreciate small moments
  • Make a vision board
  • Create a gratitude jar, fill it when you feel inspired
  • Volunteer or donate to an organization in need
  • Use a gratitude app like Happyfeed
  • Listen to a Podcast focused on Happiness and Gratitude

I am grateful for the start of a new year and the opportunity to connect with our community. Now it’s your turn; what are you grateful for?

Resources:

Brown, J. J., & Wong, J. J. (2016, June 6). How Gratitude Changes You and Your Brain. Retrieved from https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377. 

Harvard Health Publishing (2011, November). Giving thanks can make you happier. Retrieved from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

Written by Janet Mize, LMFT-Associate Supervised by Kirby Sandlin Schroeder, LPC-S, LMFT-S

Things I Learned After Getting Married During a Pandemic

As 2020 comes to a close, I cannot help but think how COVID-19 has not only altered so many aspects of our lives, but also the way in which we cope with those changes as individuals, families, and communities. One thing I have been reflecting on the most in relation to the pandemic are the weeks leading up to my wedding and how the pandemic helped me find gratitude and strength in all the uncertainty.

Planning a Wedding During a Pandemic

Planning a wedding during an unprecedented time where everyone is constantly trying to process and adapt to new information about this virus was v e r y stressful. And truth be told, I did not expect COVID would still be here by the time my wedding happened in August, but as you know it was more present than ever. As humans I believe that we have this amazing ability to adapt in all types of situations, which is what we ended up doing. Because most of my family and friends were unable to attend, we lived streamed all three days of the festivities and ceremonies. Everyone in attendance wore face coverings. There were hand sanitizing stations and temperature checks at every corner of the venue. Instead of giving away custom Koozies or other trinkets, we sent our guests home with mini monogrammed hand sanitizers. In short, my wedding was nothing like I imagined it would be and by accepting that I allowed myself to be fully present and happy on my special day. 


After reflecting on my own experience, there are a couple of final thoughts that come up for me that I believe may help others cope with the changes that COVID-19 has brought us all. 

Social connection

Social connections are important and while we may not be able to create them as easily during this pandemic, we can still continue to strive for it. Connecting with others may have changed from grabbing an impromptu coffee to having a scheduled Zoom date, but nonetheless when we make time to meet with others it makes us feel better. According to Licensed Marriage and Family Therapist Dr. Dana Avey, “having a social network of friends with whom one can spend time is noted to have significant mental health benefits” such as lowering anxiety and depression, regulating emotions, and increasing overall sense of wellbeing. 

Support System

Creating a support system that we can rely on can help us get through this challenging time by having a few people we can turn to for everyday advice, managing stress, or help in a crisis. Support systems will look differently to everyone and that is okay, just as long as the people who make up this system are genuine sources of comfort and guidance.  Research continually shows that people who have a network of supportive relationships live longer, have better health, and are more resilient in times of stress. And when you have people in your corner, they can also help you identify when you’re experiencing stress or even notice it before you do. 

Find Your New Normal

This pandemic is changing how we live, work, and go about our daily lives. After we wrap our mind around how we are all living in an unprecedented time, then only can we work towards trying to find our new normal. It won’t be easy and we may fail, but we can continue trying to live each day with grace and forgiveness for ourselves and others.

Acknowledge Your Feelings

When we try to avoid or ignore important thoughts and feelings, they always have a way of manifesting  either through our behaviors, words, emotions etc. If you realize that certain things keep coming up for you, take a breath and acknowledge them. Being attuned to your own state of being without labeling it as good or bad is a concept that is largely rooted in mindfulness. Being mindful or aware of your body, mind, or feelings does not only have health benefits such as stress reduction, reduced blood pressure, and self regulation, but it can also increase your own awareness and understanding of yourself. Here are some ways you can build your self-awareness. If you’re interested in mindfulness check out this website, which breaks down mindfulness and how to practice it using step by step instructions.

Written by: Geetha Pokala, LPC-Associate Supervised by Kirby Schroeder LPC-S, LMFT-S


When Is It Time To Get a Divorce?

As a couples therapist, I see couples who are struggling to re-invigorate their sex life, they are struggling with finances, they have trouble raising their children, etc. Having these reasons in mind as to why many of my couples come in on the brink of divorce, researcher Dr. John Gottman says that the main reasons why couples divorce is due to sex, finances, and raising children. I must say that though Dr. Gottman has a point, I disagree—couples divorce due to lack of emotional connection. 

If you are not emotionally connected and engaged in your marriage, you will not be able to manage a sex life together, manage money together, or create a safe parenting space together. Dr. Sue Johnson, creator of the dynamic Emotionally-Focused Couples Therapy, says that the erosion of an emotional bond between two partners is the beginning of the end to their relationship. As humans, we are wired to connect in a safe and emotionally healthy way. If we do not have this in a marriage, we will slowly disconnect and eventually divorce if no action for couples therapy is taken. 

Disconnection can look like many different things. Maybe you and your spouse keep arguing about household chores or who will walk the dog next. Perhaps a spouse can feel unsupported in their idea to switch careers. Maybe there is just an overall feeling of loneliness on both parts in the marriage. The main point to understand on a general disconnect in the marriage is that it can be understood and helped. Much of what we do in couples therapy at Austin Family Counseling is strengthen the emotional bond between partners as well as create a safe space for re-engagement and for couples to work on issues that have been reasons for feelings of disconnection in their marriage. Basically, a general feeling of disconnection is not a valid reason to divorce when there are many resources and tools to help build and strengthen your marriage. Rarely do couples come to me with the presenting problem of lack of engagement and leave the therapeutic process unhealed, reassured, and optimistic about their exciting new opportunities to re-spark their romantic life. 

Extreme cases, however, can absolutely be reasons to separate. In my years of practice, I have seen such reasons for a therapist to recommend separation as physical abuse, emotional/verbal abuse, and active addiction.

Physical Abuse

This is perhaps the main reason that couples should divorce. Physical abuse of any kind is not acceptable in a marriage or any other kind of relationship. Physical abuse is seen in marriages where one partner has significant anger issues and has not managed their emotion to the point of it being unsafe to be close and vulnerable to this person. Women who stay married to physically aggressive men are very likely to have come from abusive households where they see abuse as a “natural” thing. 

According to the American Journal of Emergency Medicine, since the stay-at-home order has been put into effect in 2020, an alarming increase of domestic violence cases has occurred in the US. More partners are shut into their homes with their spouse, putting them more at risk of physical danger when the aggressive partner becomes triggered. Other effects that are brought on by the stay-at-home order are alcohol abuse, depression, and symptoms of post-traumatic stress, all VERY easy triggers of physical abuse. 

If you are involved in a physically abusive marriage, I urge you to reach out for help and escape from a dangerous situation as soon as possible within your boundaries of safety. If you are in Austin, the Salvation Army’s Austin Shelter for Women and Children, the SAFE Children’s Center, and Casa Marianella are all places where women and families can go for refuge from a physically abuse situation. As a couples therapist who becomes aware of physical abuse, I am ethically bound to stop couples therapy immediately and let the abusive partner know they need to do their own counseling and anger management if couples therapy ever resumes. 

Emotional/Verbal Abuse

Aside from physical abuse, verbal and emotional abuse is another form of abuse that is sadly much harder to spot. Physical wounds leave visible marks, but emotional wounds can go unseen for sometimes decades. Emotional abuse is defined as any form of emotionally manipulative behavior perpetrated by one person to another that can cause PTSD, stress, or anxiety. Some forms of it are below:

  • Gaslighting: making the partner being gaslit think something is different than they actually experienced it.
    Example: “Something must be wrong with your memory because I never said that!”
  • Minimizing: making someone feel inadequate or unworthy based merely on how they are feeling
    Example: “I don’t know why you’re feeling that way, you didn’t have it that bad!”
  • Intimidation: using threatening language to reinforce a sense of control by the partner through invoking fear.
    Example: “I will hit you if you say that to me one more time!”

Though no form of abuse is ever acceptable, there tends to be more hope for emotional abuse than physical abuse in the couples I see. Sometimes, separation is key for partners where verbal abuse is going on before they are able to come back together and make the decision to either stay together or divorce. However, in my sessions with couples, a hard boundary I hold is to have no gaslighting, minimizing, intimidation, or name-calling in session. If you believe your partner has narcissistic qualities in them, definitely seek help for mental health as these can have longlasting negative effects on someone’s sense of self.

Active Addiction

Though many treatment modalities indicate couples can survive an active or recovering addiction, in extreme cases a marriage cannot always survive. If a partner is currently abusing alcohol and becomes physically or emotionally abusive, it is in the other partner’s best interest to leave when the marriage becomes an unsafe place. Unless the addicted partner commits to going to AA or therapy to work on their addiction, the marriage will become an unsafe place for both people, triggering an abusive cycle that both partners will be feeding into. 

When a partner is addicted to an illegal substance (i.e. cocaine, methamphetamine, heroine, etc.), the marriage is further complicated due to the unlawful possession of illegal substances in a household. Not only is the marriage riddled with addiction and addictive patterns, but this presents the marriage with far more dangers and reasons to divorce. Though only one partner is using, both spouses when living together are subject to legal ramifications that puts the non-addicted partner in a very precarious position. 

When couples come to me with an addiction present, I hold a firm boundary that the person who is addicted seek help through groups (i.e. AA, NA, SLAA, etc.), separate individual counseling, or in further cases checking into a detox and addictions treatment center for couples therapy to continue. It is unethical to do couples counseling while a noticeable addiction is going on due to the fact that the vulnerability needed in couples therapy can at times exacerbate the addicted spouse’s addiction. 

Written by: Ian Hammonds, LPC, LMFT


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